MMA training and Kettle Bell circuit today.......

Stretching 20 minutes

MMA.....

High Volume Punching------Goal was 3000 punches in 1 minute rounds.Go full out punching on heavy bag for 1 minute and rest 30 seconds and repeat as many times as it takes to hit the 3k mark.I average 245-260 punches per minute rounds.

Speed/Endurance Punching------5 Minute round of punching combos.4-6 punch combinations is my goal.Example is jab,uppercut,hook,straight,uppercut,straight.

Kettle Bell.....2 Rounds of 40 seconds each,except where noted.


Squats w. Over Head Press
Heavy Swings
Clean & Jerk
Over Head Swings
Deads
Jump Squats-------15 Reps

Stretching for 15 minutes.
Elliptical for 10 minutes

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FREEDOM IS SOMETHING TAKEN

Had an AMAZING shoulder work out this morning.Frequently I like to go Super high rep workouts and today was one of them.

Stretching for 10 minutes
Rotator warm up exercises for 10 minutes
Skip rope for 5 minutes.

Really want to warm up my delts which is why I included xtra warm up for this work out.

Front Lateral Raises----Pyramid Up and down in wts--------10 Sets of 50,40,30,20,10,10,20,30,40,50
Seated Dumb Presses--Pyramid up in Wts---------------------4 Sets of 20,15,10,5
Cable Rows-------------Drop Sets---------------------------------1 Set of 100-AMRAP and drop wt each time till you reach 100.

Stretching for 5 minutes
Since I could barely lift my arms after this,I did no cool down and just hit the showers.

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FREEDOM IS SOMETHING TAKEN

different type training that the bodybuilding way
nice to see change

Solid routine

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I'm a hard knock flier and a rainbow rider, a straight shootin' son of a gun...

DISCLAIMER: I reserve the right to be wrong on every statement I make....

Thanks guys.After a high rep routine such as this,I normally take a couple days off to recover and this was no different.LOL

Yesterday and today off.

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FREEDOM IS SOMETHING TAKEN

Great Sunday morning to you all.Hit chest again this morning......

Stretching 5 minutes before and after
Elliptical 10 minutes before and after

Incline Dumb Presses----------------------4 Sets of 12 Reps
Hammer Chest Presses------------------3 Sets of 15 Reps
Dumb Flyes-----------------------------------3 Sets of 15 Reps
Low Position Cable Crossovers-------2 Sets of 25 Reps
Push Ups-------------------------------------2 Sets of 40 Reps

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FREEDOM IS SOMETHING TAKEN

Back day............

Stretching 5 minutes before and after
Elliptical 5 minutes before and after

Deads--------------------------------4 Sets of 15 Reps
Wide Grip Pull Ups-----------------4 Sets of 15 Reps
Reverse Grip Bent Over Rows----4 Sets of 15 Reps
Face Pulls---------------------------3 Sets of 10 Reps
Weighted Hypers-------------------2 Sets of 20 Reps
Good Mornings---------------------2 Sets of 15 Reps

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FREEDOM IS SOMETHING TAKEN

shit deads to start

I always do last thing as once done deads or rack pulls im done nothing left in me

Well I constantly change things so today may be first,next workout could be last.I do find doing them first while still fresh and strong,allows me to really go balls to the wall on them though.

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FREEDOM IS SOMETHING TAKEN

All MMA drills today.........

Skip rope for 10 minutes after
Stretching for 5 minutes

5 minutes of each drill:

Shadow Sparring
Focus Sparring
Point Sparring

10 Minutes of dummy Sparring

15 Minutes of Circle Sparring (Multiple attacker defense)

Stretching for 5 minutes
Elliptical for 5 minutes

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FREEDOM IS SOMETHING TAKEN